Kiss the Miss goodbye…

This weekend I hosted my dear friends Kristen & Holly (friends from Duke DPT) and Holly’s sister Victoria to celebrate Holly’s Bachelorette! I had so much fun and wish it could have lasted longer! In preparation for the girls arrival I made some goodies: survival kits, drinking glasses, cupcakes (my skinny ones made with greek yogurt, egg whites and water…no oil!), and more! Here are some pictures:

Cute banner that I made from Target

Cute banner that I made from Target

Drinking jars. I added the black chalkboard stickers and wrote the names in silver sharpie!

Drinking jars. I added the black chalkboard stickers and wrote the names in silver sharpie!

Survival bags

Survival bags

Descriptions of all the items in the bags!

Descriptions of all the items in the bags!

Kiss the miss goodbye for Holly to keep!

Kiss the miss goodbye for Holly to keep!

The breakfast spread: cinnamon rolls, pancakes w blueberries and some with chocolate, eggs, strawberries and mimosas!

The breakfast spread: cinnamon rolls, pancakes w blueberries and some with chocolate, eggs, strawberries and mimosas!

During the day, I was able to book a group private lesson with Aerial Charlotte to dabble our toes in some aerial fitness! It was definitely a fun experience and harder on the hands than you think!

Learning the basics, you really have to have good hand grip!

Learning the basics, you really have to have good hand grip!

Kristen caught on quick!

Kristen caught on quick!

My friend Jenny joined us from Winston Salem! This girl is a gymnast and was good with the silks!

My friend Jenny joined us from Winston Salem! This girl is a gymnast and was good with the silks!

Coco came too!

Coco came too!

We ended with some inversions!

We ended with some inversions!

I highly suggest trying a class if you have never before! We ended the night with dinner and dancing! Happy last 97 days of being a single lady Holly! Love you!

The three of us walking around my Charlotte neighborhood!

The three of us walking around my Charlotte neighborhood!

Sproutastic

I found a new love for a veggie. Brussel Sprouts. So simple and easy to cook while being delicious and nutritious.

Ingredients: One bushel of sprouts, olive oil, sea salt, fresh ground black pepper.

Here’s how simple: Preheat oven to 400 degrees. I cut the sprouts in half (you can keep them whole). Mix in bowl with olive oil, salt and pepper. Lay on baking sheet. Cook for ~35 minutes, moving sprouts occasionally for even cook.

 

Pre cooking after being coated with olive oil, S&P

Pre cooking after being coated with olive oil, S&P

Fresh out of the oven.

Fresh out of the oven.

I paired mine with baked tilapia for a lean lunch.

I paired mine with baked tilapia for a lean lunch.

Pumpkin Protein Pancakes and Parfaits

…its officially fall y’all!

You know what that means. Pumpkins. I wanted to share with you my Pumpkin Protein pancakes I have been making in the morning that have been absolutely delicious and super easy! In my Rocket blender I blend

  • 1/4 cup pumpkin puree,
  • 1/4 cup oats,
  • 3/4 scoop vanilla Gold Standard Whey Protein,
  • cinnamon, pumpkin spice
  • splash of Vanilla almond milk for consistency.

The batter I have made has been thick in consistency which turns into a perfect pancake! Coat your pan with coconut oil. Heat your skillet on low heat to allow the pancake to cook all the way through! Patience is a virtue here.

Pumpkin Protein Pancakes

Pumpkin Protein Pancakes

My little Sunday morning set up complete with a cup of joe

My little Sunday morning set up complete with a cup of joe

For meal prep for breakfast for the next two days I made the Tone It Up Pumpkin Parfait. I made a few of my own changes, here is the recipe!

  • Pumpkin Layer: 1 cup pumpkin, 4 pitted dates, cinnamon, splash of almond milk
    • (Blend 4 dates until pureed, add pumpkin and almond milk)
  • Yogurt Layer: 1 cup coconut milk vanilla flavored, 1 tbsp unsweetend coconut shreds, 1/2 tsp pumpkin spice
  • Banana sliced with cinnamon sprinkled on top!
  • Layer in your mason jars!
Pumpkin Layer pre blend

Pumpkin Layer pre blend

Cinnamon sprinkled naners

Cinnamon sprinkled naners

Banana layer, pumpkin layer, yogurt layer

Banana layer, pumpkin layer, yogurt layer

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I hope everyone is enjoying the start of fall as much as I am! (this is my absolutely favorite season, I may be biased as I am a Fall baby). Here are some pictures of my fall home decorations.

 

My table candler holder

My table candler holder

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London.

Last week I spent an entire week skipping around across the pond in London with my dear friend Katie. The trip could not have come at a more perfect time & could not have happened any better. We spent the entire week walking around London from 8am-11pmish exploring the entire city. Katie and I are good travel buddies in that we are both easy going and that led us to stumbling on different sites and events by chance! While there, our workouts consisted of trekking for hours across the city at at least a 3.0 mph pace. On our second full day, Monday, we did a nice little HIIT workout on the green grass at Green Park. We did 3 circuits of 3 different moves including abs, lower body movements and aerobics. On our final full day, we did a nice run up Primrose Hill to remind our legs that they were still working :) The following are a few of my favorite pictures from our fabulous time! (Big thank you to Quest bars for providing me a Nutritious and delicious start to each morning for me!)

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Relaxing after our first full day in our favorite Green Park. Those chairs are an expensive rest break.

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The iconic Telephone

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At Carnaby St. One of the many avenues of shops!

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After our HIIT workout in front of Buckingham palace! Sporting my Gym Groupie tank!

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Stonehenge

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Katie at Ice Bar london! Brrrr

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We decided our last morning we would splurge on some pancakes. We went to the Breakfast Club- highly recommend. These were pancakes with berries and vanilla creme. They were delicious but very different from American pancakes, denser.

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This describes our delightfully fun adventure! (At the top of Primose hill)

My Saturday Morning.

I know this has happened a few times at this point. It has been over a month since my last blog, but I guess it’s true sometimes life gets the best of you! I spent the last month traveling to Ocean City, MD with my family, working 9 days straight, celebrating Amanda Well’s bachelorette in Charlottesville, VA, work & more work, and trying to catch up on sleep in between! This post is dedicated to Amanda as she was the one who encouraged me to start this blog when we lived together two years ago!!!

I wanted to share with you my delicious Saturday morning routine that I have had for the past 3 weeks including a protein pancake and cup of joe.

 

Protein Pancake:

I have shared with you a recipe before but this one could be the most simple and easy one.

Ingredients: 1/2 smashed banana, 1 scoop whey protein, 2 egg whites, cinnamon to taste

professionally smushed banana

professionally smushed banana

 

My favorite brands.

My favorite brands.

Mix all ingredients. Heat small skillet to high heat and coat with Trader Joe’s coconut oil. Pour mixture in and watch until bubbling. Flip pancake.

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Once flipped and cooked, top with your favorite things. I used vanilla Dannon Light n Fit greek yogurt, blueberries, unsweetened coconut shreds, and a sprinkle of honey.

Cake, greek yogurt, blueberries, unsweetened coconut, honey

Cake, greek yogurt, blueberries, unsweetened coconut, honey

 

I enjoyed the Pancake with a delicious Colombian Cup of Joe thanks to my sister Bianca! She brought me back coffee grinds from her last medical mission trip :)

Colombian Coffee in my Hawaii mug…. trying to get away in my mind :)

Colombian Coffee in my Hawaii mug…. trying to get away in my mind :)

I enjoyed breakfast while sitting on my new ikea armchair and resting on the target ottoman/table.

I enjoyed breakfast while sitting on my new ikea armchair and resting on the target ottoman/table.

And the final product… I enjoyed this while planning my workout for the day and getting excited to watch my WASHINGTON REDSKINS play tonight :) Happy Saturday y’all! 

 

Green Smoothies and the treadmill workout

Last week, my friend CoCo brought me delicious fresh veggies from her Nanny’s garden. I have a plethora of cucumbers and decided I would make some green smoothies! Here is my new delicious concoction:

Spinach&Cucumber Green Smoothie

  • 1 cup packed spinach
  • 1/2 cup diced peeled cucumber
  • 1 ripe banana
  • 1 cup frozen strawberries
  • 1 cup almond milk, vanilla unsweetened
  • 1 scoop vanilla protein powder
  • handful of ice cubes

Filling Breakfast!

Filling Breakfast!

 

I also tried this new workout I found from the Tone It Up girls. It is a treadmill workout and I swear it gets you nice and sweaty!

Its a bad picture, but you can google it!

Its a bad picture, but you can google it!

 

Birthday Buttermilk Pancakes

Let’s be honest, Sometimes you just need sprinkles to start your day. I decided this morning I would make some cake batter tasting buttermilk pancakes and they turned out absolutely satisfying and fun!

Ingredients:
Tenda Bake No Sugar Added Buttermilk Pancake Mix
Butter Extract
Almond Milk, Vanilla Unsweetened
Sprinkles

The delish Ingredients

The delish Ingredients

 

Since I was making a single serving I mixed 1/2 of the pancake mix, 1/3 cup almond milk, 1/2 tsp butter extract and a dash of sprinkles in small bowl. Heat skillet and cook (This made two larger pancakes)

I added a few extra sprinkles as one side cooked.

I added a few extra sprinkles as one side cooked.

 

Once golden brown, remove from heat. I topped mine with 2 tbsp of fat free cool whip and sugar free, fat free syrup! 

All done

All done

 

The final product.

The final product. 

 

They were a perfect start to my morning with a large cup of iced coffee! Happy Saturday everyone!